Top 3 health tips: foods that fight stress

What makes a food calming — meals and snacks that will truly soothe and calm you?

Whether it's because of the specific nutrients they provide or the steady, reliable source of energy they give you, they'll get you through the day feeling focused, even and balanced — so you can conquer anything.

Here are three foods that help fight stress, courtesy of Prevention magazine, published by Rodale of Emmaus.

CASHEWS

1 Nuts are great snacks, and because they are crunchy and a little salty, they cure many cravings. For those trying to lose weight, they're a potently satisfying combo of protein and fat. (You do have to watch portion size though, since they are high in calories.)

Cashews are an especially good source of zinc — a 1-ounce serving has 11 percent of your recommended dietary allowance. Low levels of zinc have been linked to both anxiety and depression. Since our bodies have no way of storing zinc, it's important to get some every day.

2 This is probably one of the most recommended bedtime soothers around. Now there's more evidence than ever that chamomile calms.

A study from the University of Pennsylvania tested chamomile supplements on 57 participants with generalized anxiety disorder for eight weeks, and found it led to a significant drop in anxiety symptoms.

Just pour a cup of boiling water over two to three heaping tablespoons of the dried flowers (you can buy chamomile either loose or in tea bags at health food stores) and steep for 10 minutes. Try having a cup every night: Turn off the TV, the computer and your phone, and settle down for a peaceful end to the day.

CHOCOLATE

3 Besides the healthy antioxidants in this treat, which push chocolate to the top of most heart-healthy food lists, it has an undeniable link to mood. A recent study reports that both women and men eat more chocolate as depressive symptoms increase. There's evidence that, in moderation, chocolate does actually make you feel better.

Dark chocolate, in particular, is known to lower blood pressure, adding to a feeling of calm. It contains more polyphenols and flavonols — two important types of antioxidants — than some fruit juices. You can safely allow yourself dark chocolate as a snack once a week, or as a conscious indulgence, and still stay on track with your weight loss results.